4 Single-Kettlebell Circuits You Can Do At Home

One kettlebell and you are all your need to for a powerful body.

Kettlebells are a versatile piece of fitness equipment that can be used to increase fitness, strength, muscle endurance, and cardiovascular health.

The large appeal for learning kettlebell exercises is that they can easily be inserted into most training programs, and are a very low-cost and low-space commitment exercise tool. Having one or two kettlebells at home is a great way to get some fitness in without having to head to the gym on those days where life is too hectic (or the weather is just too perfect to stay indoors).

Below are three single-kettlebell circuits for fitness enthusiasts and athletes looking to increase fitness and health while at home. Most of the below movements are suitable for beginner and intermediate fitness athletes, however it is recommended that individuals are familiarized with each movement and taught proper technique prior to starting the time-based workouts.

[Related: How any athlete can incorporate the kettlebell swing into their program]

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by Mike Dewar – Strength Coach (@mikejdewar) on

At-Home Single Kettlebell Circuit 1

The workout below is very intense. High volume training can increase muscle hypertrophy, work capacity, and increase fitness. With that said, the below workout incorporates multiple full-body exercises, all paired with the standard kettlebell swing to offer at-home warriors a challenging single kettlebell circuit.

Note, that this workout can leave you feeling pretty sore, as it does involve volume high amounts of kettlebell swings (400 in total). With that said, you can always modify this by cutting the kettlebell swing reps in half. Note: This is not a beginner workout.

Perform the below sections in 10 minute periods, resting as needed. The entire workout should take no longer than 40 minutes (not including warmup and stretching).

0:00-10:00 Minutes

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

  • Push-up x 20
  • Kettlebell Swing x 10
  • Push-up x 20
  • Kettlebell Swing x 15
  • Push-up x 20
  • Kettlebell Swing x 25
  • Push-up x 20
  • Kettlebell Swing x50

10:00-20:00 Minutes

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

  • Goblet Squat x 20
  • Kettlebell Swing x 10
  • Goblet Squat x 20
  • Kettlebell Swing x 15
  • Goblet Squat x 20
  • Kettlebell Swing x 25
  • Goblet Squat x 20
  • Kettlebell Swing x50
Kettlebell Swing Beach Workout
Jacob Lund / Shutterstock

20:00-30:00 Minutes

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

  • Double Crunch x 20
  • Kettlebell Swing x 10
  • Double Crunch x 20
  • Kettlebell Swing x 15
  • Double Crunch x 20
  • Kettlebell Swing x 25
  • Double Crunch x 20
  • Kettlebell Swing x50

30:00-40:00 Minutes

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

  • Bodyweight Cossack Squat x 20
  • Kettlebell Swing x 10
  • Bodyweight Cossack Squat x 20
  • Kettlebell Swing x 15
  • Bodyweight Cossack Squat x 20
  • Kettlebell Swing x 25
  • Bodyweight Cossack Squat x 20
  • Kettlebell Swing x50

[Related: How to do picture perfect kettlebell swings]

unilteral kettlebell squat
baranq/Shutterstock

At-Home Single Kettlebell Circuit 2

This is a quick workout that is intended to get you moving after a long weekend or simply to jumpstart the week. The movements are fairly basic, and require little setup. Move through the below circuit at a leisure pace, resting as needed.

Perform three rounds. The workout should take about 20 minutes or less.

  • 20 Bodyweight Squats
  • 20 Kettlebell Push-ups (if you only have one kettlebell, place it on it’s side and place both palms on the ball, performing a close grip push-up)
  • 20 Single Arm Kettlebell Squat (10/side)
  • 20 Single Arm Kettlebell Swings (10/side)
kettlebell swings
nelic/Shutterstock

At-Home Single Kettlebell Circuit 3

The last circuit is one that incorporates a wide variety of total-body kettlebell exercises and running. This can be done with any amount of loading and is suitable for most fitness levels.

Perform the below circuit 3 times, resting 2-3 minutes after you have completed each round. Rest minimally between exercises and runs.

  • 400m Run
  • 30 American Kettlebell Swings
  • 20 Single Arm Front Rack Lunges (10/side)
  • 10 Burpees Over Kettlebell
  • 20 Kettlebell Thruster (10/side)
  • 30 Bodyweight V Ups
  • 400m Run
Microge/Shutterstock
Microge/Shutterstock

At-Home Single Kettlebell Circuit 4

This last kettlebell circuit is perfect for a recovery session, as it incorporates total-body movement, increased heart rate training, and mobility work. Perform this on active rest days or on lighter training days to increase mobility and fitness.

Part 1

The first part is to increase scapular stability and prepare the body for some full range of motion movement. Perform three rounds.

Part 2

The second part should be done with a light kettlebell, at a steady pace and low-moderate intensity. Perform 3 total rounds.

  • Single Arm Kettlebell Overhead Squat x20 (10/side)
  • Groiners x 20 (20/side)
  • Side Plank x 30 seconds per side

Part 3

Perform this part at the end of a workout at a low intensity.

Looking for More Kettlebell Workout Ideas?

Take a look at some of our more popular kettlebell circuits for building muscles, gain strength, and shedding body fat! Note, that the below kettlebell workouts include both kettlebell and bodyweight based movements.

Featured image via Lyashenko Egor/Shutterstock

Mike Dewar

Mike Dewar

Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS) and is the Assistant Strength and Conditioning Coach at New York University. Mike is also the Founder of J2FIT, a strength and conditioning brand in New York City that offers personal training, online programs, and has an established USAW Olympic Weightlifting club.

Leave a Comment